Full Fat VS Low Fat: Which Is Better For Health?

There are always huge debates in the diet world as to whether you should be eating low-carb or high-carb, have more protein or be a vegetarian. But one such topic that really has me interested is full fat versus low fat for weight loss and health. Kourtney Kardashian, who has had three babies and looks incredible, has revealed that she consumes full fat everything – no fat reduced products make it into her diet.

RELATED: How To Enjoy Winter Comfort Foods Without The Weight Gain

For years, women have been told to consume low fat products; low fat milk, cheese, yogurt, treats and butter. But with the rise of the protein based diet – which encourages full fat products – it’s sparked a debate on which is better for the body. So let’s put some products in the ring and let them box it out for the best.


Humans are the only animals on earth who consume milk past being an infant. It provides a great source of calcium for strong bones – and who doesn’t love milk on their cereal or with Milo? It’s been said that children are the only ones who need full fat milk and that adults should be drinking lite or skim milk to keep the weight off.

There is little research to suggest that low fat milk is better for weight loss. In terms of developing diabetes, there is no proof that low fat milk is going to protect you from the disease and it has also been discovered that those who drank full fat milk were less likely to be obese in the future compared to those who drank skim milk.

Verdict: Both whole and low fat milk provide the body with the calcium that it needs and neither one contains more sugar than the other. Calories do count though, and skim milk is going to have lower calories and fat than whole milk.

Margarine vs Butter

The butter and margarine debate gets me all fired up, mostly because I’m a butter fan. Margarine has been deemed better for lower cholesterol and heart health, but butter does contain some good fats that the body needs.

Margarine, usually made of canola, is an alternative to butter for weight loss and heart health. However, some research has shown that eating butter instead of margarine may contribute to weight loss and actually contains less trans fats and more protein than margarine.

Verdict: The Heart Foundation recommends margarine over butter for heart health and lower cholesterol, so while that still stands, we think margarine wins this round.

Peanut Butter, Other Spreads and Treats

Peanut butter and other spreads can come in low fat varieties that might have you reaching for them instead, but you should stick to the full fat versions. Many low fat versions tend to have added sugar, so it’s always best to read the label.

Verdict: Natural. Try to pick a natural peanut butter that will have less bad fats and more of the good, natural fats that your body is after.

Salad Dressing

When you’re eating your healthy salad, it can be a bit bland, so adding in a splash, drizzle or dollop of salad dressing usually crosses your mind. While low fat sounds enticing – and healthy – it can mean added salts and sugars to ensure that the taste works well.

Verdict: Stick to full fat – it’s better to have the full fat version then to have additives.

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June 18, 2015

Cucumber Salad With Orange-Coriander Dressing

Want a simple and quick dinner recipe that ticks all the healthy boxes and gives you a boost of energy all in one. The Cucumber Salad with Orange-Coriander Dressing is delicious and nutritious!


1 large cucumber

1/4 avocado

1 tablespoons sesame seeds


1/2 bunch of coriander chopped

1/2 cup of Meko 100% Pure Coconut Water

1 orange peeled

2 tablespoon tahini

1/2 teaspoon tumeric powder

1 tbsp extra virgin olive oil

1 tsp maple syrup

salt and pepper, to taste


  1. Slice the cucumber length-wise using a peeler and place in a bowl. Top with sesame seeds.
  2. Using a hand blender mix the dressing ingredients until smooth.
  3. Serve together and enjoy.
May 29, 2014

4 (Deceptively Fatty) Foods You Should Stop Eating Now

Aussies spend an astounding $745 million on diet products each year and the diet business is booming. So, why are we fatter than ever?

Even savvy consumers are being fooled by ‘diet’ and ‘all-natural’ labels seen on the abundance of healthy food products available – especially on-trend and popular health foods like fro-yo. Often they can pack just as many, if not more calories and fat than most of their junk-food counterparts.

USANA nutritionist Ravinder Lilly uncovers the worst hidden fat and calorie foods.

1. Muffins
Next to a croissant or doughnut, the muffin looks like wholesome nugget of health. However, the giant-sized muffin concoctions commonly stocked in most supermarkets and bakeries are actually classed as being around three to four servings and can contain anywhere from 350 to a staggering 630 calories. In fact, some muffins have more fat and calories than a cupcake or doughnut. Even bran muffins can contain up to 500 calories and 20 grams of fat. Try swapping your sweet treat for one or two toasted crumpets (83 calories each) with low-sugar fruit spread or half a cinnamon and raisin bagel (160 calories).

2. Frozen Yogurt
The clever marketing of fro-yo as the go-to dessert for weight watchers has consumers under the impression that they can eat as much as their heart desires, guilt-free. Most non-fat ‘plain’ fro-yo however is 30-35 calories per 20 grams with around 20g of sugar – meaning that a large serve can crank up to 304 calories and 76g of sugar before you add any toppings. Most frozen yoghurts contain similar amounts of fat and calories as ice cream and fat-free versions are padded out with extra calories in the form of sugar. So, if you prefer it, you might as well enjoy a scoop of your favourite flavour of ice cream! Add sliced strawberries, blueberries and raspberries for an antioxidant explosion!

3. Veggie chips
Veggie chips are crispy, salty and delicious just like their wicked cousins, potato chips. They are made from super healthy vegetables making them the perfect unity of taste and nutrition, right? Sure, veggie chips are made from real vegetables rich in minerals and antioxidants, but when it comes to the fat and sodium content they’re actually in the same ball park as regular potato chips.

Make your own chips and wedges by chopping up some delicious young kale, spraying it with olive oil and oven baking it until it’s mouth-wateringly crispy. Or, slice some peeled sweet potato and cook with some olive oil until crisp. Yum! 

4. Supermarket salad kits
Salad dressing is one of the leading mischief and supermarket salad kits are high on the list of deceptively unhealthy meal options. For instance, one cup of a Caesar salad, adorned with shaved cheese, roasted croutons and dressing can contain nearly 400 calories and 26 grams of fat. In fact, when it comes from certain fast food chains, Caesar salad contains more fat than a burger!

Instead, choose a simple salad with a sprinkle of grated or reduced-fat cheese, opting for fuller flavours to add some bite. Add cooked beetroot and some red kidney or black beans – your body will thank you for the extra antioxidants and filling fibre.

What are your favourite healthy snack ideas?

January 24, 2014